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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Feb 23, 2013:

activity # timemileskm+ft
  Strength Training4 3:55:00
  Run1 1:51:31 10.0(11:09) 16.09(6:56)
  Road Bike2 1:34:51 22.2(14.0/h) 35.73(22.6/h)
  Yoga1 1:30:00
  XC Ski1 57:46 8.08(7:09) 13.0(4:27)
  Total9 9:49:08 40.28 64.82
averages - sleep:7.3

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Saturday Feb 23, 2013 #

10 AM

Strength Training 1:00:00 [3]

Warm-up then:

20 Min AMRAP:
10 Wall Balls (14 lb)
10 push-ups
10 Russian KB swings (55 lb)

Forgot to count my rounds, but I lapped my group and was starting to double lap them.

Cool Down: stretches, shoulder pass-throughs, foam roller
3 PM

Run 1:51:31 [3] 10.0 mi (11:09 / mi)

Time to start trading in my long skis for long runs...

Planned to do 8 miles. Then at 4.5 miles, I felt good, so I went out a mile on a back road that I like. This also gave me the opportunity to pee since I REALLY had to go and the roads I'd been on were pretty busy.

Just before the turn-around, I realized that the wind was really picking up and that it was starting to snow. SO, I had about 3 miles of strong winds that turned me into an ice cube. My nice warm muscles just froze up. There were about 5 houses per mile on the west side of the road, so I did get a wind screen now and then.

Route was Garfield to Wheeler, left on 9 mile to the end and back, then continue on 9 mile to home.

Friday Feb 22, 2013 #

Road Bike (Trainer) 1:01:23 [3] 14.7 mi (14.4 mph)

Climbing Power
Last time was 14.3 mi (13.9 mph) for this workout and about the same time, so I'm definitely seeing improvement.

Before this workout, I got a good hour of core work while shoveling the driveway. Oh yeah, I'm sure I'll feel that one. A teen boy stopped by to ask if I wanted help, but I didn't really as I was looking at it as a workout. Plus, I wasn't going to pay someone to shovel 1/3 of my driveway, which is about all I had left.

Also, today would have been a really good day to ride a fat bike, if I had one.

Thursday Feb 21, 2013 #

Strength Training 55:00 [3]

Strength: Back Squat
Work up to 1RM
Warm up sets of 5 reps at 75, 95, 115
1RM work: 135, 145, 155, 165, 170, 175, 180, 185*
Previous 1RM was 165, so I got a PR by 20 lbs! Woo Hoo!

"Diane" 21-15-9
Deadlifts (155 lb - Rx)
Hand Stand Push ups
First round did HSPU with 2 boards and an abmat - next two rounds added a 3rd board. These are much harder when trying to do a lot of them!
Time: 9:53

Foam roller and stretching after this

Wednesday Feb 20, 2013 #

Yoga (Ashtanga) 1:30:00 [1]

Good day for yoga - feeling a bit sore

Tuesday Feb 19, 2013 #

6 AM

Road Bike (Trainer) 33:28 [3] 7.5 mi (13.4 mph)

Did the Spinervals technique workout for the first time. One-leg drills are interesting. I knew I needed these after I had a pedal malfunction 6 miles out on the rail trail, but hadn't done them until today. I'm not smooth at all at them. I guess that means I need to do them more frequently. On the fast-pedal sections, I got up to 130 cadence max, but I was bouncing really badly. I could do 120 max without too much bounce.
6 PM

Strength Training 1:00:00 [3]

Deadlift - warm-up and then work up to 1RM Previous 1RM - 225 lb
w.u. 135x5, 185x5 Then:
205, 225, 235, 245, 255, 265 and failed at higher weights
SO, new 1RM is 265# dead lift! Woo hoo! a 40 lb improvement!

Workout 1:
every 0:15
Power Clean &Jerk 75#

Workout 2:
12 heavy KB swings (71# bell)

Monday Feb 18, 2013 #

Strength Training 1:00:00 [3]

Warm-up, then:

Front Squats: Work up to 1RM
5x75 and 5x95 warm-up
Then worked up to 160 - new max by 10 lb! Woo!

Workout: AMRAP 10
10 Walking lunges with dumbells held overhead
10 push press
10 plank rows
RX was 25, but I did 20 because I wasn't sure I'd make it all ten min. with 25
Completed 4 rounds +17 reps

5 rounds each:
5 strict pull ups (3xjumping/negatives, 2 with band)
5 strict dips (purple band)

Sunday Feb 17, 2013 #

XC Ski race (Hanson Hills Classic) 57:46 [4] 13.0 km (4:27 / km)

I have to laugh at the imprecision of distance in ski races. Today's race was advertised as a "12K" but we crossed the 13K mark just before the finish. Whatever, I guess. It's not like PRs at distances mean much in XC skiing anyway.

Today's race was much more like it! It was an interval start, and I started at 1:15, so there weren't many opportunities to pass people since there were only 8 in front of me to start, several of whom I had no chance of passing. I found it hard to push without direct competition, though I tried to use the fast guys who passed me as rabbits for as long as we were close. In the end, I did fine taking 4th/18 women and 1st in 30-39.

I tried to set up a one-item yard sale at the race, but nobody bought my practically unworn boots.

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